Force Health Protection: Nutrition and Exercise Resource Manual

◆ Split-routine workouts - Different muscle groups are targeted
on alternate training days. Examples include: upper versus lower
body, or push (e.g., chest press, leg extension) versus pull (e.g.,
seated row, leg curl) exercises. Allows for more intense training
for each muscle group per training session; is time consuming.
◆ Pyramid sets - Successive sets of the same exercise are
performed with progressively greater resistance while decreasing
the number of reps. For example: perform 10 reps with a 10-rep
weight in set 1; perform eight reps with an eight-rep weight in
set 2; perform six reps with a six-rep weight in set 3. Rest
between sets. You can mix up the number of sets and reps per set
that are performed. Allows for a varied training intensity, but is
more time consuming than performing one set per exercise per
muscle group.
◆ Super sets - Performing two exercises for opposing muscle
groups without a rest period between sets. Example: a set of a
chest exercise immediately followed by a set of a back exercise,
followed by a rest. This combination can be repeated one to two
more times. Limit this type of workout to once a week; on the
remaining workout days, rest between each set. May be useful for
muscle hypertrophy.
◆ Compound sets - Performing two exercises for the same muscle
group without a rest period between sets. Example: a set of one
chest exercise immediately followed by a set of a different chest
exercise, followed by a rest. Repeat this combination one to two
more times. Limit this type of workout to once a week; on the
remaining workout days, rest between each set. May be useful for
muscle hypertrophy.
Use the guidelines provided to develop sound strength training programs
and alternate exercises with in each muscle group every four to eight weeks
to maximize strength gains, enhance job-related fitness, and have fun!
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